Ask any of my clients what Tabata training is, and you’ll see a face full of dread, slightly weepy eyes, and the vein in their forehead pulsing!
Tabata protocol is an advanced form of interval training that, while very simple, is brutally effective. A basic Tabata workout only takes a few minutes if performed as outlined below:
- Warm-up
- 20 seconds of maximal intensity work
- 10 seconds rest
- Repeat 7 more times
“Easy!” I hear you mutter, but I beg to differ. Invented by Dr. Izumi Tabata and his team at the National Institute of Fitness and Sports in Tokyo, Tabata training is now commonly used by bodybuilders, Olympic lifters, and gym-goers alike. It is super-tough, highly effective for improving both aerobic and anaerobic fitness, and a time-efficient way to strip away body fat.
The effects of Tabata include increased calorie utilization throughout the day and, more importantly, an elevated rate of fat burning in the hours following training. Tabata utilizes both anaerobic and aerobic energy systems, making it a far superior workout compared to spending 30+ minutes on a cross-trainer at a slow and steady pace.
Tabata works well with bodyweight exercises that maintain the same load while avoiding movements that can compromise form due to fatigue—such as deadlifts, where grip failure and poor technique in later rounds could become an issue.
How to Start:
- Select an exercise from the list below.
- Perform as many reps as possible for 20 seconds.
- Rest for 10 seconds.
- Repeat for a total of 8 rounds (4 minutes).
Exercise Options (From Easiest to Hardest):
- Star jumps
- Rowing machine
- Squat jumps
- Skipping
- Gliding plate running
- Squat thrusts
- Medicine ball slams
- Squat presses (aka thrusters)
- Boxing bag (hard and fast)
- Burpees
- Kettlebell swings
When to Use Tabata:
You can use Tabata as a metabolic finisher at the end of your regular workout or as a short, intense standalone session when you need an effective, time-efficient exercise fix. However, I don’t recommend performing it early in your workout, as it may leave you too exhausted for the rest of your planned session.
Progressions:
- Gradually increase the number of rounds each week, working up to 10-12 rounds.
- Once you’ve reached your target rounds, increase the work interval to 30 seconds while reducing the rounds back down. Then, build back up to 10-12 rounds at the longer duration.
- Try a Tabata superset: Pair two exercises (e.g., squats and press-ups), alternating between them for eight rounds each. This keeps your cardiovascular system working hard while providing a “working rest” by switching movements.
Try Tabata – Welwyn Fitness love them!
